Monday, July 15

Warm-up: 2:00 easy row or ski (1x), directly into 2 rounds - 10 banded good morning + 8 alt scorpion stretch + 6 strict press (empty barbell) + 4 inch worm w/ push-up 

Strength

In 12:00, every :90 x8 (start moderate and build as able) -

1 jerk, push or split (athlete’s choice) 

WOD

For time -

18-16-14-12-10

Handstand push-up or push-up variation 

Row calories 

DB deadlift (2 @ 50/35 or 40/25 or 30/15) 

Accessory

3x10/side DB woodchopper @ moderate weight 

https://youtu.be/bxSY805t8CQ?si=UVBJfMd1TyOIrInz

Tuesday, July 16

Warm-up:  5-4-3 back squat (start w/ empty barbell) + thoracic reach from low squat/side + reverse Samson/side + :30/side elevated pigeon stretch on bench 

Strength

In 20:00, complete the following for load (:90 rest between sets) -

10-10-7-7-4-4-1-1

Back squat (start light and build as able) 

WOD

3 rounds for time -

400 meter run

15 front squat (95/65 or 65/45 or 45/35) 

Accessory

Accumulate 1:00-2:00/side Copenhagen plank  (rest as needed) 

Wednesday, July 17

Warm-up: 2 rounds - :30 easy jump rope + 10 alt Cossack squat + 8 muscle clean + 6 alt front rack reverse lunge (empty barbell) + 8 alt groiner + 10 supine toes-to-rig 

Strength

16:00 EMOM - 

  1. 2 power clean + 6 alt front rack reverse lunge (start light and build if possible) 

  2. :30-:45 barbell ab rollout or plank on barbell 

  3. :30-:45 strict toes-to-bar or strict knees-to-elbow  https://youtu.be/xX9Hzi7Onnw?si=2XV4_pxCfAlICQCz https://youtu.be/_DUlB4YpZRw?si=8ygfHCD9lIPX-owt

  4. Rest 

WOD

10:00 AMRAP -

20 double under or 40 singles 

2 hang power clean (135/95 or 95/65 or 65/45) 

20 double under or 40 singles 

4 hang power clean 

20 double under or 40 singles 

6 hang power clean 

*Continue to add 2 power clean reps until time is up 

Accessory

Tabata DB gun hold (2 @ moderately challenging weight) 

https://youtu.be/73eiD1gDvDc?si=Pgl19jsrl5h38w6R

Thursday, July 18 

Warm-up: 2:00 easy bike (1x) directly into 2 rounds - 10 alt box step-up + 8 tempo ring row + :10 chin over bar hold + 5 burpee broad jump + 10 pvc pass through + 5 kip swing or kipping hips to bar

WOD

30:00 EMOM for total reps - 

  1. :45 max burpees or up downs

  2. :45 max box jump over or step-over (24/20 in) 

  3. :45 max bar muscle-up, pull-up, or challenging pull variation 

  4. :45 max bike cals 

  5. Rest 

Accessory

Accumulate 30-45 GHD hip extensions 

Friday, July 19

Warm-up: 2 rounds - 5 snatch pull + 5 high snatch pull + 5 muscle snatch + 5 overhead squat (empty barbell or pvc) + 10 alt pistol squat to bench + :30 warm up for gymnastics skill of choice 

Strength

Every :90 x4 (12:00) -

  1. :30-:60 work on gymnastics skill of choice 

  2. 10-15 barbell OH squat or plate OH squat @ light weight

WOD

In a 20:00, complete 2 rounds @ steady pace (3:00 rest between rounds) -

50 sit-up (weighted or GHD if possible) 

-Directly into-

10-8-6-4-2 

Pistol squat, alternating 

Power snatch (see weight suggestions below) 

10 @ 85/55 or 65/45 or 45/35

8 @ 95/65 or 85/55 or 65/45 

6 @ 115/75 or 95/65 or 85/55

4 @ 125/85 or 115/75 or or 95/65 

2 @ 135/95 or 125/85 or 115/75 

Accessory

3x 8-10 scap Y raises on rings 

https://youtu.be/26DFGWeGrTg?si=vE7aTfiU_1rmxmxb

Saturday, July 20 

WOD

Upper Body Pressing Movement: Overhead Press or Bench Press

You have 14 min to warm up to your opening weight.

You have 6 Min to hit your heaviest single of the day in 3 attempts

Lower Body Pulling Movement: Deadlift

You have 14 min to warm up to your opening weight.

You have 6 Min to hit your heaviest single of the day with 3 attempts

5 Min Transition

Take 65% of your daily heavy on each lift and load the bar accordingly

10-9-8-7-6-5-4-3-2-1

Push & Pull for time

Accessory

Eat Food

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